backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
500 backblasts mention “Ruby Slippers”
RING OF FIRE · AUG 13, 2025
Backblast! King of the Ring VIII
WARMUP: yea. Nothing fancy: SSH, IW, HW, Windmill, yoga THE THANG: 10 pull-ups 20 merkins 30 squats Farmers carry 2 cinder blocks 440ft downhill Run around Sugar Creek Elementary Farmers carry 2 cinder blocks 440ft…
RING OF FIRE · AUG 6, 2025
Backblast! Game plan for life…How to Q
WARMUP: Have a plan when Qing THE THANG: Pregame 1. mission 2. Core principles 3. Post frequently 4. Accept the opportunity to lead 5. Know the AO 6. Prepare appropriate workout. Have a plan and don’t Q it if you can’t…
THE YARD · AUG 2, 2025
Backblast! Thunderstruck VC Volleyball Season Open
Musical Soundtrack: AC/DC Live Album (1991) Released Oct 27, 1992, edited for brevity. See Amazon Playlist: “AC/DC Live F3 Workout 45 minutes” Warmup: - Mosey a lap - Mountain Climbers - Big Boy Sit-ups - Imperial…
JUL 31, 2025
Backblast! Multiples of 5
WARMUP: Mosey to Print Shop THE THANG: 5 pull-ups at the Print Shop. Run to parking lot at the corner of Williamson St and Watson St. for 10 merkins Down Williamson St hill to Fort Mill COG for 15 LBCs Up Academy St for…
RING OF FIRE · JUL 30, 2025
Backblast! Rings and Fires - 30JUN2025
WARMUP: Like we needed that. It was like 1000 degrees with 900% humidity. Warm? Yeah... we were covered. THE THANG: Grab a block. Head to the track. 5 manmakers (blockees) 10 goblet squats 15 curls 20 flutter w/press…
THE YARD · JUL 26, 2025
Backblast! 4 corner fun
WARMUP: 20 SSH 10 wind mill 10 imperial Walker 10 cherry picker Other stretching THE THANG: 4 corners 5 reps per corner Burpee’s, big boy sit-ups, Carolina dry dock, lunges Ladder on the basketball courts 1-6 pushups…
JUL 26, 2025
Backblast! Adopt a Highway - 3rd qtr 2025
WARMUP: Community Service THE THANG: Adopt a Highway MARY: ANNOUNCEMENTS: COT: 3rd Qtr 2025
JUL 24, 2025
Backblast! Squatch Pond
WARMUP: run to Church of God Worship Center, 5 SSH, 5 Seal jacks, 5 downdog merkins THE THANG: pick up two 2lb weights, run to stairs at FM COG, calf raises on steps x10, SSH x10, seal jacks x10, run through upper lot…
RING OF FIRE · JUL 23, 2025
Backblast! ROF 7-23
WARMUP: yes, 7 minutes THE THANG: A cinder block board of pain OH claps/Imp walkers squats shoulder taps curls clean and press (maybe not, could have been a dead lift) LBCs merkins swings man makers OH press high reps…
JUL 22, 2025
Backblast! The NOT SO Sweaty Barry
If I missed your name, feel free to edit it in.... The weather did not agree with us, but I hope everyone had a nice evening at The Barry (aka The Sweaty Barry). I'm really not sure how a person could not have a good…
THE YARD · JUL 19, 2025
Backblast! Sweep The Yard
WARMUP: MNC, Windmills, Calf Raise, LSS THE THANG: Did 7's on the hill at the front entrance of the school. (Flying Squirrels & Mountain Climbers) Ran up Springfield PKWY to the back entrance. At every light pole we did…
JUL 17, 2025
Backblast! The While Zipper
WARMUP: Mosey to Fort Mill Pharmacy parking lot, Moroccan nightclubs, low slow squats, and 9 burpees Mosey around Clebourne to next parking lot and 5 diamond merkins in cadence Mosey to next parking lot and 5 jump…
RING OF FIRE · JUL 16, 2025
Backblast! Dora and more
WARMUP: SSH, Moroccan Night Club, Cherry Pickers, Hillbilly Walkers THE THANG: Mosey, Dora with Merkins, LBC, Carolina Dry Dock, Dora with Freddie Mercury, Burpees, Lunges, Nur, Mosey MARY: 5 minutes of various…
THE FORT · JUL 12, 2025
Backblast! Arms & Legs So Bad It Still Hurts
Ruby Slippers and Splinter were Co-Q's for the day. We decided to split it up by muscle groups. Ruby started first with arms and then Splinter took over with legs. WARMUP: Warmup-y things. THE THANG: Ruby's 1/2: Mosey…
JUL 10, 2025
Backblast! Not All Heroes Wear Capes
YHC brushed off the cobwebs from a weinke from 2017. It was hard then and even worse this time. Here’s what we did: Warm-up - 10 Low Slow Squats (IC) - 10 Mountain Climbers (IC) - 10 SSHs (IC) Run the Main Street to…
RING OF FIRE · JUL 9, 2025
Backblast! King of the Ring - Round 2 - The Rocket
Ring of Fire – King of the Ring Challenge Round 2 – Previous Kings are Q Oh the humidity was cranked up!! Soupy swampy hot. ZERO breeze. Excellent mumblechatter in COT while we all stretched out. Senator Tressel came in…
JUL 7, 2025
Backblast! 20yr Anniversary of the Murph
WARMUP: barely THE THANG: THE MURPH. MARY: nah ANNOUNCEMENTS: Sweaty Barry, Stuff the Bus, newslettery stuff COT: indeed
THE YARD · JUL 5, 2025
Backblast! Thrillmas In July
Twas the day after the 4th and all through the Yard not a creature was stirring except 7 pax who wanted to work out hard. Drop Thrill was on Q and had a devious plan. There was too much shoulder work for Ruby to stand…
KITCHEN SINK · JUL 2, 2025
Backblast! Off Road Racing
Per the hype graphic/msg, felt like we needed to workout on the field instead of pavement. Was excited about the rain last night and the additional nastiness it would bring to the workout. Arrived to the site only to be…
THE YARD · JUN 28, 2025
Backblast! Still Ragin
WARMUP: SSH Imp Walkers Hillbilly Walkers Moroccan Nightclubs Michael Phelps Low slow squat Merkins Broga THE THANG: Bear crawl and side shuffle around square for 5 minutes Tamara: 45 seconds on 15 seconds off Merkins…
THE RANCH · JUN 26, 2025
Backblast! The Ranch in Cadence!
WARMUP: SSH, Stretches, Merks, Mosey, Squats, Walkers, Nightclubs, and some core work. THE THANG: Ladder work w some cones that labeled the reps and exercise. We all started with BombJax at the bottom of the ladder and…
RING OF FIRE · JUN 25, 2025
Backblast! 1 is the loneliest number but 3 makes a
WARMUP: slow mosey through parking lot stops at speed bumps for some exercise moves THE THANG: Band lot endzone line Bear crawl 10 yards so 10 LBCs Continue bear crawl ever 10 yards and do LBCs for yard marker…
BUSHWOOD · JUN 4, 2025
Backblast! Cross Pollination at Bushwood
WARMUP: IC: IW HW CP WM AST MC THE THANG: Mosey to side of AO and partner up. Catch Me If You Can to the covered walkway. Partner starts slowsying while other partner drops, 3 merkins then jailbreaks to partners and…
THE YARD · MAY 31, 2025
Backblast! Enter The Snake Pit Hurricane
12 pax entered the eye of the storm and got better. Welcome FNG’s Grogu and Binford! Suplex brought out FNG Binford because of tools or something along those lines. :clap: Rumbling Bald brought out his 2.0 FNK Grogu who…